5 ways to cope with cravings

Giving in to cravings can lead to unwanted weight gain – and that can
affect your cancer risk. Learn how to avoid them.

BY Kellie Bramlet Blackburn

Does it ever seem like cravings start as soon as you decide to eat healthier? Just when you’ve made a commitment to healthy eating, all you can think about are the foods you’ve sworn off. But giving in to these cravings can lead to unwanted weight gain – and that can affect your cancer risk.

We talked with Erma Levy, MD Anderson Cancer Center registered dietitian, about how to respond to cravings. Here are her tips:

Consider why you’re having the craving

You could be experiencing cravings for any number of reasons. Of course it could be that you’re hungry, but often cravings aren’t triggered by hunger. Ask yourself if you are tired, thirsty or bored. Or do you just want a taste of something? Knowing why you’re having a craving can help you prepare for them and address them in healthy ways, instead of undoing all the healthy habits you’ve created.

Keep a journal

When you start to feel a craving, write it down in a food journal. Review your journal entries and look for trends. Do you notice any patterns? Are you craving certain things at certain times?

Plan ahead

Spotting trends behind your cravings can help you prepare for them. Start by making small changes to cope with the cravings that you would like to work on first, especially if you face those cravings more often. Maybe you crave a sweet treat every afternoon and find yourself at the office vending machine. Next time, beat the craving by coming prepared with a healthy snack, like nuts or fruit.

Watch portion sizes

It’s OK to give in to cravings sometimes – as long as you watch your portion sizes. Often when you experience a craving, all you need is a little taste and the craving subsides. But make sure it’s just a taste. You don’t want a small indulgence to have a big impact on your weight.

Make healthy swaps

Find healthy alternatives to the things you crave. Try the following alternatives: